Takomotor

Lämppä 3 rds
run 400m (increasin pace in every round)
bear crawl 20 m
single leg single unders 15 sec/side
spiderman walk 10m
10-20 DU/ singles

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For time:

1600m run
200 DU (maks 3 min)
40 lateral burpees over backpack
1200m run
100 DU
30 lateral burpees over backpack
800m run
50 DU
20 lateral burpees over backpack

TC: 35 min

*Scaled version:
1200m run
100 DU (maks 2 min)
40 lateral burpees over backpack
800m run
60 DU
30 lateral burpees over backpack
400m run
40 DU
20 lateral burpees over backpack

Mikäli ei ole hyppynarua niin se korvataan "Jumping Jackeilla"

-skaalaukset vähemmän tuplia / sama määrä sinkkuja.

5 sets,
Start new set every 5th minute

20/15 Cal. Bike/Assault Bike
12 Thrusters 42,5/30kg
9 Bar Facing Burpees

21-15-9:
Squat Snatch 40/30kg
Chest to Bar Pull-Ups

Warm Up 4 minutes:

20 Jumping Jacks
10 Sit ups
5 push ups

Bulgarian Split squats ( vika viikko)
4 x 8 reps/ side

rest 90 seconds

10 swings
strength movement 1 rep
rest 30-60 seconds
15 swings
strength movement 2 reps
rest 30-60 seconds
25 swings
strength movement 3 reps
rest 30-60 seconds
50 swings
rest 3 minutes

-Repeat the cluster 4 more times.

-Do every kb reps unbroken!

-For the 1-2-3 lifts, use your five rep max weight.

-Each week you should be getting faster!

CONDITIONING
5 rounds:

15/12cal Airbike
12 Pull-Up (or C2B)
9 STOH 
2min rest

Overall RPE 4

Target: All rounds within 5-10sec. Unbroken sets with Pull-Ups and STOH.

Loadings:

Rxd: 60/40kg
Masters: 50/35kg
Tailored version: 8 Pull-Up and 40/30kg

AMRAP 10:
15 Overhead Squats 40/30kg
12 Sumo Deadlift High Pulls 40/30kg
9 Chest to Bar Pull-ups

Light Option
EMOM 9 (30-40sec work)
1. 8-12 OHS
2. 8-12 Sumo DL High Pull
3. 5-8 C2b / Pull-up

Accessory
3-4 Rounds
50s Wall sit
10 Death march
8 Cuban press

Deadlift 3 x 5

Jätä toistoissa 9.2. varaa 2 ja 16.2. varaa 1 sekä 1.3. varaa 1/2 - 1.